Monday, July 11th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Pull + 2 Hang Snatches (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + 2 Hang Snatches

60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 80×1

Warm-up: 50x2x2

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

100m Run

6 Shoulder to OH (115/75)

9 Toes to Bar

12 Box Jumps (24/20)

RX+ 135/95

Buy-Out

3 Rounds Not For Time:

10 Seated DB Cuban Press

10 Barbell Rows

10 DB Lateral Flies

Posted in Workout of the Day.